Tuesday, January 19, 2010

850 calorie Diet Plan

Day 1
Breakfast: Whole wheat English Muffin, 1 tablespoon peanut butter. 215
Snack: Chocolate Coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Almonds, 100 calories
Dinner: Fish, 1 serving risotto, squash, 3 cups salad with 2 tablespoons fat free Italian dressing 310 calories
Total Calories: 850

Day 2:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories

Day 3
Breakfast: ¼ cup uncooked oatmeal, apple, 1 packet raisains, dash of cinnamon. 200 calories
Lunch: 170 calorie Dry Soup, 2 cups salad, 1 tablespoon fat free dressing 200 calories
Snack: Popcorn 100 calories
Dinner: Lasagna, 3 cups salad with dressing 350 cals

Day 4:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories

Day 5:
Breakfast: Full Bar 170 calories
Snack: Chocolate Coffee 25 calories
Lunch: 1 serving crab sub, 2 slices thin bread,mustard, 4 cups salad with dressing 250 calories
Snack: popcorn 100 calories
Dinner: Dinner: Fish, 1 serving risotto, 3 cups salad with 2 tablespoons fat free Italian dressing 280 calories

Day 6:

Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories


Day 7

Breakfast: Full bar, tea, oranges 210 calories
Lunch: ½ can tuna, low carb tortilla, 1 tspn mustard, pickle, 3 cups salad with 2 tablespoons dressing 205
Snack: cheese, orange 170 cals
Dinner: 170 cal lentil soup, salad, 1 slice toast 265 cals
Total: 850 calories

Day 8:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories

Day 9:
Breakfast: Whole wheat English Muffin, 1 tablespoon peanut butter. 215
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Almonds, sugar free peaches 125 calories
Dinner: Fish, 1 serving risotto, 3 cups salad with 2 tablespoons fat free Italian dressing 280 calories
850 calories

Day 10:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories



Day 11

Breakfast: English Muffin, egg, apple 270 calories
Lunch: ½ can tuna, 4 cups salad, 2 tablespoons dressing 120 calories
Snack: apple 80 calories
Dinner: Smart Ones Ravioli Florentine, Salad (3 cups salad, 2 tablespoons dressing) 300 calorie
Dessert: M&M’s 80 cals

Day 12:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories


Day 13:
Breakfast: Apple, cheese 170 calories
Snack: Chocolate coffee 25 calories
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Almonds, apple 180 calories
Dinner: 170 cal lentil soup, salad, 1 slice toast 265 cals
840 calories total

Day 14:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories

Day 15:
Breakfast: Muffin, 1 tablespoon peanut butter 215 calories
Snack: Chocolate coffee 25 calories
Lunch: Sausage, 4 cups salad, 2 tablespoons dressing , 1 slice toast 220 calories
Snack: Popcorn
Dinner: Shrimp, noodles (180 cal), boullion cube (chicken and cilantro) 3 cups salad with dressing 335 calories
Total calories: 900 calories
To make up 50 cals you are over, do an extra 10 minutes on treadmill-for 1 hour, 10 minutes total


Day 16:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories

Monday, January 11, 2010

1/11-1/18 plan

Full View1/11-1/18 Meal Plan-KEEP
From: Kristy Stone View Contact
To: kristy_571@yahoo.com


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Monday
Breakfast: banana, yogurt, 1 tablespoon walnuts, English muffin 370 calories
Snack: yogurt, 1 packet raisians 115 calories
Lunch: Hot pocket, salad 320 calories
Snack: ½ cup cottage cheese, peaches, English muffin 235 calories
Dinner: ¾ cup dry penne, 1 tomato, 1 cup mushrooms, ¼ cup mushrooms, garlic, 1 serving shrimp, salad 360 calories
Dessert: 2 ice cream pops 80 calories
Total 1,480 calories

Tuesday
Breakfast: : English muffin, 1 serving egg sub, cheese, ketchup (1 tablespoon), apple 260 calories
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: noodles, shrimp, oyster sauce, 1 serving veggies, salad 345 calories
Snack: Tuna Melt: Thin bread, ½ can tuna, 1 slice cheese-broil til melted; salad, pickle 240 calories
Dinner: S/O lasagna, salad 350 calories
Snack: Choc granola bar 150 calories
Total: 1,410 calories

Wednesday
Breakfast: : Brown rice, raisains, apple 335
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Italian wedding soup, tortilla with 2 slices cheese, salad 400 calories
Snack: Veggie fajita: squash sautéed with ¼ c. onion, garlic, 1 slice cheese in tortilla; salad 221 calories

Dinner: Lean cuisine slow roasted turkey breast, 2 servings cheesy broccoli, salad with dressing 380 calories
Snack: peaches, yogurt 120 calories (smoothie)
Total: 1,521 calories

Thursday
Breakfast: Cheese omelette (2 serv egg sub, 1 cheese), 1 small red potato, banana 315 calories
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Rice/bean meal, salad, apple 320 calories
Snack: ½ cup cottage cheese, peaches, English muffin 235 calories
Dinner: Mahi fillet, 2 serving broccoli cheese, potato, salad with dressing 430 calories
Snack: 2 ice cream pops 80 calories
1445 calories

Friday
Breakfast: Tortilla with 1 serve egg sub, ¼ cup onion, garlic and 1 tbspn ketchup, cheese; apple with 1 tablespoon nuts 301 cals
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Hot pocket, salad 320 calories
Snack: Popcorn, cheese wedge 190 calories
Dinner: S/O lasagna, salad 350 calories
Snack: Choc granola bar 150 calories
1376 calories


Saturday
Breakfast: toast (2 bread, 1 srv egg sub), ½ serving syrup, 1 tablespoon nuts, apple 295 calories
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Budget Gourmet Shrimp, salad 310 calories
Snack: : Grilled cheese sandwich, 1 tbspn ketchup, 2 pickles 150 calories

Dinner: Lean Cuisine Butternut Squash Ravioli, salad 400 calories
Snack: peaches, yogurt 120 calories (smoothie)
1340 calories


Sunday
Breakfast: English muffin, 1 serving egg sub, cheese, ketchup (1 tablespoon), apple 260 calories
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Lean Cuisine Chicken Enchiladas Suiza, salad 320 calories
Snack: 2 slices bread, 1 tablespoon pb 180 calories
Dinner: Lean Cuisine Ravioli Florentine, salad 340 calories
Snack: Choc granola bar 150 calories
1315 calories

Tuesday, January 5, 2010

Just For Today....

My name is Kristy. I am a Compulsive Overeater. I want to take one day at a time. I want to recover from eating too much and from my food addiction. I have been binging 2 weeks and have been unable to stop. Today I want to try to regain my control. I will not go on a crazy diet, and I will not weigh myself. I just want to focus on eating in moderation, and excercising my body. My body needs activity, and my body needs just the right amount of food to nourish it. "I don't do extra food today. Food is not my god. I won't go there. Food is the sympton of "I didn't do what I want, and this is what I do to make up for it." "

Here is my plan for today:

Food Plan:

Breakfast: 2 cups acorn squash; 1/4 cup walnuts, 1 small box raisains

Lunch: Grilled cheese sandwich ( 2 slices bread, 2 slices cheese, mustard), 3 cups salad with 2 tablespoons dressing, apple

Snack: 1/2 cup cottage cheese, sugar free oranges, 1/2 english muffin

Dinner: Smart One's Veggie Lasagna, 3 cups salad with fat free Italian dressing

Snack: 1/2 cup frozen peaches, yogurt

1600 calories


Body Plan:
Workout-1 hour treadmill, 200 crunches, 80 crunches on ab machine, 40 crunches on ab ball.

Mind Plan:

Attend OA meetings. Read OA stories.

"If I am not the problem, there is no solution"

"I don't need the extra food to save myself anymore. I choose recovery".

"Dear God, save me from being Angry-at myself and at others."

"God, Grant me the serenity to accept the things I cannot change, To change the things I can, and the Wisdom to know the difference. Amen."

"One day at a time..."


The Twelve Steps of Overeaters Anonymous
1.We admitted we were powerless over food — that our lives had become unmanageable.
2.Came to believe that a Power greater than ourselves could restore us to sanity.
3.Made a decision to turn our will and our lives over to the care of God as we understood Him.
4.Made a searching and fearless moral inventory of ourselves.
5.Admitted to God, to ourselves and to another human being the exact nature of our wrongs.
6.Were entirely ready to have God remove all these defects of character.
7.Humbly asked Him to remove our shortcomings.
8.Made a list of all persons we had harmed and became willing to make amends to them all.
9.Made direct amends to such people wherever possible, except when to do so would injure them or others.
10.Continued to take personal inventory and when we were wrong, promptly admitted it.
11.Sought through prayer and meditation to improve our conscious contact with God as we understood Him, praying only for knowledge of His will for us and the power to carry that out.
12.Having had a spiritual awakening as the result of these Steps, we tried to carry this message to compulsive overeaters and to practice these principles in all our affairs.